10 Easy Ways to Burn More Fat

1. When you first wake up commit to 10 minutes of continuous exercise. Choose only three movements and perform each in succession without stopping for 10 minutes. For example, Monday you can perform modified push-ups, followed by crunches for your abs followed by stationary lunges. On Tuesday you can perform free-standing squats with hands on hips, double crunch for abs, and close grip modified push-ups (hands 3" apart) for your triceps. Just 10 minutes! Just take a quick breather when you need it.

2. Perform timed interval walking in your neighbourhood or at lunch. If it takes 10 minutes to walk to a certain destination near your office or in your neighbourhood, try to make it in eight minutes. You can also do this first thing in the morning before work as well as on your lunch break.

3. If you have stairs in your home or in your work place, commit to taking the stairs a specific number of times. Tell yourself that you’ll take the stairs six or eight times (no matter what).

4. While seated, perform some isometric exercise to help strengthen and tighten your muscles. For example, while in a seated position, simply contract the abdominals for 30 seconds while breathing naturally. You can also tighten and contract your legs for 60 seconds. Perform about three sets per area. You’ll feel your muscles get tighter in just three weeks if you perform this a few times per week.

5. Invest in a pedometer. It’s a small device you can carry that records the distance you walk per day, either as a number of steps or in miles. Aim for 10,000 steps every day – to reach your target, get off the bus a stop earlier, take a post-dinner dander or leave the car at home and walk shorter journeys. If you and a friend both take part, make a contest of it and reward the weekly winner.

6. Tired at night and just want to sit in front of the TV? Try this technique: take periodic five-minute exercise breaks and perform some muscle stimulating and calorie burning exercise. For example, take five minutes and perform only ab crunches. Then, when it's time for another five-minute exercise break, perform modified push-ups for five minutes. Then for a final five-minute break, perform stationary lunges. Try to do as many as possible in five minutes and try to beat your amount of reps during each subsequent break. It won’t seem daunting because it’s only five minutes at a time, split over a 30 or 60 minute timeframe. Instead of rest breaks, you’ll take exercise breaks. You don’t really need to watch that new commercial do you?

7. How about performing one exercise movement per day for seven to 10 minutes? For example, Monday: free-standing squats for seven minutes. Tuesday: chair dips for seven minutes. Wednesday: crunches and hip lifts off the floor for seven minutes. Thursday: modified push-up for seven minutes. Friday: stationary lunges for seven minutes. It’s quick, simple and teaches consistency.

8. Want things even simpler? Take the longest route every time you have to walk somewhere - even if it’s to a co-workers office.

9. Double-up the stairs. Everytime you take the stairs, simply take a double step or every other stair. It will be just like lunges and the Stairmaster combined. Great for the legs and butt!

10. Enlist your partner or a friend. I’m sure you can find someone who is in the same situation. The support will give you more motivation and you just may find that you can create even more workout time for yourself.

Secrets of Exercise Motivation

1. Start Safely. ‘Check with your GP before trying a new exercise routine so you don’t do anything that’s unsafe,’ says Marilyn Luscombe, the National Director of the Association of Personal Trainers in London. Also, take time to get proper instruction on different types of exercise and technique. Schedule an appointment with a personal trainer at your local gym or work out with an experienced training partner to reduce your chance of injury.
2. Choose a workout you enjoy. Thirty minutes on the treadmill is torture if you’d rather be strolling outdoors or taking a spinning class. ‘It’s crucial to make exercise something you like doing, otherwise you’ll dread making it a part of your life,’ says Luscombe. If solo sport-orientated exercise like skiing or running is your game, go for that over class-based workouts.
   
3. Set realistic goals. ‘If you feel waffly about getting fit, you’re unlikely to stick to a routine,’ warns Luscombe. Having clear objectives and a challenging, yet achievable goal—such as losing half a stone before holiday—will motivate you to get to the gym or take that afternoon walk on days when you just want to toss out your trainers. One way to encourage yourself to keep a fitness commitment is to sign a contract with yourself stating your goals.

4. Reward yourself. There’s no better way to sustain your motivation to get fit than immediate gratification. So, when you reach the halfway point of your goal, treat yourself to something like a nice dinner out or that new handbag you’ve had your eye on. Share your accomplishment with family and friends, as others’ acknowledgement of success will inspire you to further press on towards your goal.
   
5. Be consistent about when you exercise. Choose to work out at the time of day when you tend to feel most energetic,’ suggests Luscombe. If you’re a ‘morning person’, exercise when you wake up. If you’re on a consistent workout schedule, your body’s hormones adjust so that you train most efficiently—and with the least fatigue—at that particular time of day.
   
6. Fit in fitness whenever possible. Did you know that six 5-minute spurts of exercise can be just as beneficial as one 30-minute workout? That means it’s fine if you can’t do your workout all in one go—just break up exercise throughout the day. ‘Try getting off the bus one stop early, walk to the office or supermarket, take the stairs instead of the lift or stroll through the park at lunchtime,’ suggests Luscombe.
   
7. Take it one day at a time. ‘The more gradually you take on an exercise plan, the more likely you are to achieve your goals,’ says Luscombe. Your body will adjust better if you start slowly, and you’ll get stronger without injuring yourself. Avoid making too many lifestyle changes at once. For instance, changing your diet, giving up smoking and rushing into a full-on fitness plan is too much all at once.

8. Find an exercise partner or support group. Make two appointments per week to meet up with someone and exercise. If you have a friend relying on you to go to the gym or take a morning walk with her, you’ll be less likely to cancel. Write down any workout dates in your diary and commit to them as if they are business meetings.
   
9. Vary your fitness activity. ‘Cross-training is the key to a balanced fit body,’ says Luscombe. ‘If you don’t change up your workouts, your body only trains one set of muscles and you stop seeing results. To prevent this fitness plateau, make sure you incorporate a variety of strength training, flexibility and cardiovascular exercise into your routine,’ she adds. One weekly fitness plan might include swimming, running or walking briskly one night, lifting weights the next, doing yoga, cycling, and weight training or Pilates on consecutive evenings.
   
10. Skip a day. ‘Exercise obsession is as bad as none at all because it’s physically and mentally counterproductive,’ says Luscombe. Allowing your muscles to rest and rejuvenate is a crucial part of being healthy and achieving maximum results. And giving yourself a mental break prevents burn-out and makes you more likely to stick to a long-term exercise plan. Listen to your body and if you’re having an off-day, take it easy and rest.

Water Verses Coke

WATER

1. 75% of Americans are chronically dehydrated.
2. In 37% of Americans, the thirst mechanism is so weak that it is often
mistaken for hunger.
3. Even MILD dehydration will slow down one's metabolism as much as 3%.
4. One glass of water will shut down midnight hunger pangs for almost
100% of the dieters studied in a University of Washington study.
5. Lack of water, the #1 trigger of daytime fatigue.
6. Preliminary research indicates that 8-10 glasses of water a day could
significantly ease back and joint pain for up to 80% of sufferers.
7. A mere 2% drop in body water can trigger fuzzy short-term memory,
trouble with basic math, and difficulty focusing on the computer screen
or on a printed page.
8. Drinking 5 glasses of water daily decreases the risk of colon cancer
by 45%, plus it can slash the risk of breast cancer by 79%, and one is
50% less likely to develop bladder cancer.

COKE

1. In many states (in the USA) the highway patrol carries two gallons of
Coke in the truck to remove blood from the highway after a car accident.
2. You can put a T-bone steak in a bowl of coke and it will be gone in two
days.
3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and
let the "real thing" sit for one hour, then flush clean. The citric acid
in Coke removes stains from vitreous china.
4. To remove rust spots from chrome car bumpers: Rub the bumper with a
rumpled-up piece of Reynolds Wrap aluminum foil dipped in Coca-Cola.
5. To clean corrosion from car battery terminals: Pour a can of
Coca-Cola over the terminals to bubble away the corrosion.
6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the
rusted bolt for several minutes.
7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan,
wrap the ham in aluminum foil, and bake. Thirty minutes before the ham
is finished, remove the foil, allowing the drippings to mix with the
Coke for a sumptuous brown gravy.
8. To remove grease from clothes: Empty a can of coke into a load of
greasy clothes, add detergent, and run through a regular cycle. The
Coca-Cola will help loosen grease stains. It will also clean road haze
from your windshield.

For Your Info

1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It
will dissolve a nail in about 4 days. Phosphoric acid also leaches
calcium from bones and is a major contributor to the rising increase in
osteoporosis.
2. To carry Coca-Cola syrup (the concentrate) the commercial truck must
use the Hazardous material place cards reserved for Highly corrosive
materials.
3. The distributors of coke have been using it to clean the engines of
their trucks for about 20 years!

Now the question is, would you like a glass of water or a glass of coke?

Top 10 tips to stay in shape on your summer holidays (iVillage)

1. Modify your goals
Before your holiday, you may have aimed for weight loss of 1-2lbs per week. But on holiday, aim for weight maintenance instead of weight loss – or weight gain! Making healthy choices wherever you go is the secret to staying slim and doesn’t mean you will miss out on any of the fun!

2. Be prepared!
Start as you mean to go on and be prepared for travelling. If you have a long journey ahead, pack plenty of healthy snacks. Snacks are important to keep your hunger at bay, to keep your motivation high and to avoid impulse snacking. Pack a bottle of water, fruit, rice cakes or vegetable sticks – this will help you resist tucking into those duty-free giant Toblerone!

3. Portion size!
Following your healthy eating plan, you’ll have learned that watching portion sizes is the ultimate key to keeping the weight off. With buffet style eating it’s very tempting to pile your plate full with food. The solution to this is simple - don’t! Or at least pile it with the right foods!

4. Spice of life!
Make the most of the deliciously different varieties of fruit on offer at breakfast and skip the croissants, Danishes and fried or butter-loaded dishes. For lunch, take full advantage of the refreshing varieties of salad available. Remember to steer clear of the creamy, fattening dressings and full fat hard cheeses. Many countries don’t offer the low fat or reduced calorie options available here, so fill your plate instead with plenty of salad vegetables as a base, and small portions of healthier, less fattening sides, such as lean meat, poultry or fish and stick to oil-free dressings. You could also have small portions of soft cheeses and nuts but make sure you skip those evil little croutons! You know how to do this at home - so why change your good habits on holiday?? It will only make it harder to change again when you return home, and how can you show off your lovely tan if you don’t fit into any of your nice summery tops!!

5. Be smart…
If you’re staying in a hotel or at an all-inclusive resort you’ll probably be offered endless amounts of food. And it’s only natural to make the most of this – it is paid for, after all. But remember how hard you worked to get that bikini body – you don’t want to undo all your hard work in a week! So look for the healthy choices on the menu and stick to those.

6. Appealing appetisers!
Baskets of bread and bowls of creamy dips might be very tempting but they will just add extra calories to your meal - a 2 inch slice of bread and a tablespoon of creamy dip will set you back over 160 calories and 7g of fat, while an average serving of olives will cost you only 12 calories and 1g of fat. You know it’s your best choice. Vegetable based soups and healthy salads are also good starter choices.

7. Keepin’ it lean
Stick to lean cuts of grilled meat and poultry, and make sure you order plenty of vegetables and salad on the side. Remember, you’re in a new place, so make the most of their traditional cuisine - tomato based pasta dishes in Italy and fish dishes in Portugal. And ask for sauces or dressings on the side - allowing yourself a spoonful or two of a creamy dressing will do you much less harm that a dish full!

8. You don’t have to ditch the dessert!
Desserts don’t have to be fattening either. If you fancy something sweet, most restaurants in exotic destinations have a large variety of fruit available, so stick to this - it will certainly kerb that sweet craving. If it’s a special occasion or you really want something creamy, share a dessert with your partner to cut the portion size and then take a long walk after dinner!

9. Move on up!
Holidays are a great time to try new activities – if windsurfing or diving aren’t for you, how about doing a few laps of the pool or walking the length of the beach before breakfast?

10. Have fun!
Now you have the basics to keep off those holiday pounds and make the most of your holiday. So go on - have a great time and use your holiday as an excuse for looking and feeling 100% fantastic the whole time!

General Healthy Living

To live healthily is not just about eating and drinking the right amount - it is all about taking care of your appearance generally!!

Did you know that your skin is your largest organ? It takes up about 16% of your body weight and its surface area is approximately 2 metres square!!

It varies in thickness depending on where it is - from 0.5mm on your eyelids to 4mm on the palms of your hands and soles of your feet!!

It consists of 2 layers - the Dermis (the inner layer) and the Epidermis (outer layer)!!

It holds everything in and keeps most things out!!

It acts as a natural barrier and protects against physical damage, harmful sunrays and bacterial invasion!!

It absorbs oxygen, eliminates waste and secretes protective lubricants!!

There are a few things that affect the condition of our skin. These are:

• Age
• Weather
• Lack of sleep
• Lack of exercise
• Diet
• Smoking
• Central Heating
• Harsh soaps and detergents
• Alcohol
• Pollution

All of these things dehydrate our skin!! We need to balance our lives by having:

• A Healthy Lifestyle
• A daily skincare regime (even men!!!)
• Specialist skincare
• Sun Protection (even in the winter - especially in the snow)

Some ideas to improve our lifestyle:

• Healthy diet : eat at least 5 portions of fruit and vegetables a day
• Drink 2 litres of water a day
• Exercise
• Sufficient sleep
• Reduce (or quit) smoking and alcohol
• Manage stress/ Learn to relax!!

10 tips to curb craving

1. Don’t skip meals. When you skip a meal, you will be more likely to experience cravings simply because you are hungry.

2. For the same reason, don’t starve yourself! Aim for a weight loss of 1-2 pounds a week and no more. If you eat too little your body will feel so deprived that these cravings are more like to strike.

3. Drink plenty of water. Dehydration can sometimes be mistaken for hunger and can heighten cravings, especially for sweet foods.

4. Understand that cravings are a normal response to living in an environment where food, and especially junk food, is freely available. Eliminate as many food cues as possible – if you are giving eggs as presents, give them away early so they are not in your house. Ask that no-one buys you an egg or choose a smaller egg so you don’t miss out completely.

5. Be aware that cravings pass. When you get a craving, wait 20 minutes. There is a good chance that it will subside. If it doesn’t, eat something small, you may be genuinely hungry.

6. Put distance between you and food. When the urge to eat hits stay away from the kitchen, go for a walk, leave the shopping centre and simply step away from temptation.

7. Take responsibility for your eating. Believing that certain foods are "addictive" may be a way of giving yourself permission to overeat. Chocolate isn't addictive.

8. Exercise rather than eat when you are stressed. When you eat fat/sweet food, such as chocolate, endorphins are released in the brain, which induce euphoric or pleasurable feelings. The same brain chemicals are released in response to aerobic exercise.

9. Indulge once in a while. Don’t deprive yourself completely of your favourite foods. This all-or-nothing attitude could be your down-fall. If you crave chocolate, it is unlikely that you will have a big blow-out if you eat a fun size bar of chocolate or two over the weekend.

10. Be aware of your eating. Begin to identify what these foods you are craving really provide. Is it really the ice cream or are you craving the comfort and security you get when you eat it?

Spring Into Fitness

Got these ideas from iVillage:

[This was originally posted on an MSN group in April 2004]

The goal is to get you moving and having some fun without placing excessive pressure on yourself. The result will be YOU wanting more - that’s when the motivational fire flickers into life.

The following 10 tips are simple and effective methods to jump-start your fitness programme:

1. Three 10-minute workouts spread through the day can be just as effective as one 30-minute session. Try to do three 10-minute bursts of activity such as 10 minutes of housework, a 10-minute walk at lunch and another 10-minute walk with your partner or a friend in the evening.

2. Make a clever food swap in one meal every day. If you usually have a sandwich with cheese for lunch, choose a lower fat cheese. If you have a salad for lunch, but it’s smothered with croutons, choose to limit or eliminate the croutons. I once trained a client who asked me to help him change his daily lunch of a cheeseburger and French fries. I told him to simply eliminate the cheese from the burger for two weeks and then we would review again. He thought I was going to suggest grilled chicken and vegetables. However, remember what I said about habits and motivation being coaxed - not forced.

3. At work, don't e-mail or use the phone if you’re in the same building as the person you wish to speak with, get off your butt and walk over to the person.

4. Make family events active events. Go for a group walk after dinner. Make family outings include physical activities such as volleyball on the beach, hiking through the forest or playing Frisbee at a family picnic.

5. Turn on the music and do aerobic housecleaning. C’mon, make it fun!

6. Perform calf lifts (toe raises) while cooking dinner.

7. If you have kids, teach them how to perform jumping jacks and then help them "practice" each day (very entertaining as well as good exercise).

8. Pack your lunch three days per week. You might love going out to lunch every day. However, if you make a healthy lunch just three days per week, you’ll be coaxing a realistic habit. This will make you look forward to your lunches out and appreciate your newfound discipline at the same time. I guarantee it will empower you.

9. Take your kids to the park and then walk or jog around the playground area.

10. Work on your posture. It’s amazing to see the number of people who slouch. If you stand up straight you’ll look leaner, younger and healthier. This is a really easy one, but you’ll be surprised how years of slouching will make this the most challenging of all the tips.

Hey, I know this won’t make you an Olympic athlete or give you six-pack abs, but that’s not the goal. I just want to see you making an effort to improve. If you take two to three of your favourite tips above - that will be the beginning of something great.

Let’s get started!

Dieter's ABC

Always drink plenty of water

Beware of fat and calorie content of food

Count the number of steps you take

Diary - keep a track of the foods you eat

Exercise daily

Fat is a no-no

Goals - set them and stick to them

Hop skip and jump - keep moving

Intake fewer calories and lose weight

Jump to it and start today

Kitkats are an occasional treat

Look to the future of how you will be

Move around often

Nuts are good for you in small quantities

Open new doors with your new self

Pursue your goals to the end

Question yourself as to whether you need that chocolate bar really!

Rest assured you WILL succeed if you stick to your diet plan

Sensible eating means you eat 5 fruit or veg a day, drink plenty of water and cut down on your fat intake

Take one day at a time - if you make a mistake don't panic, tomorrow is another day and a new start!

Understand your body - the more food you eat and the less exercise you take guarantees weight gain!

Va va voom - you will have plenty of it if you lose weight and exercise!

Wait and see the difference of your body - losing weight takes time but is worth it!

Xtra portions = weight gain

You are the only one who can do this. Others can't do it for you

Zing is what you will have with your new low weight

Never Give Up - Never Surrender

[I posted the following on the RosemaryConleyonline.com slimming club forum on 14th Feb 2010!]

For all those who my be struggling because the weigh-loss has slowed down or even halted - don't panic!



I weighed this morning and I have lost zero, zippo, zilch, nothing, nil, nada BUT I'm not giving up! I won't lose anything if I give up! - Look forward rather than backward! We are taking part in a battle - not the WWII Battle of the Bulge but we are in the battle of THE bulge! No war is won by the soldiers giving up the fight!



Let's become effective FAT FIGHTERS! And may our motto be - NEVER GIVE UP - NEVER SURRENDER to our enemies:



feelings of disappointment

failures

our past binges

indiscreet eatings

comments other have made, like Oh no not dieting AGAIN!

storecupboard malfuntions (pop stars have wardrobe malfuntions and we have store cupboard ones)

blue days/down days

cravings

temptations



*into the trash can with these* **opens trash can lid and throws them in**



Let's show 'em what we're made of - strong stuff! We can win this TOGETHER!

Big Loser

Well not that big-a-loser really - lost another 1lb! A few months back I was 11 stone 1lb and now I'm 10 stone 7lb - still got at least another 2 stone to lose but so long as my weight drops I'm happy :)

Was thinking of posting something - but can I remember what it was? I was doing my aerobics when it came to mind and now it's gone - Oh well ho hum...

Havey Theorum

HF+E+W=WL

Healthy Foods + Exercise + Water =Weight Loss

Didn't Do D-Day

OK Jan 1st came and went and I did nothing about it! I think I need a shrink - I used to lose weight so well years ago now everything gets in the way - all the excuses, lack of willpower, biscuits in the cupboard you name it - it gets in the way of my healthy lifestyle campaign! Argh!

At the moment it's marzipan I didn't use over the Christmas period! I love marzipan - by itself or on cake!

I put on 1lb this week which isn't surprising - I'm 10 stone 12lbs which is toooo much for my 5'2" frame! *sigh* The more I write about it the less inclined I am to do it...

D-Day

D-Day became a non-starter with all the biscuits and chocolates etc lying around! So I will start on 1st Jan - so that's a couple days time!

Next week I'm starting an evening cleaning job - I'm not sure if it's permanent or just for cover! Will have to see! Will be good to get out of the house for a couple hours cos I'm in most of the time! I am looking forward to doing something useful...

OK last weigh in I was 10 stone 12 pounds - don't know what I'll be on 1st Jan! We have a Wii now and have been playing around on it...

Have a fab New Year folks...

xxxx

Monday 28th December 2009...

... is D-Day! DIETING DAY!

Really it needs to be healthy living day!

It needs to be the start of a new journey, where I start to eat healthily and exercise, then keep the lost weight off!

I have 8 weeks before my 40th birthday... :o

Christmas is upon us

Doesn't time fly? Christmas is only a few days away, it's snowing outside (well it may have stopped by now but it's lying on the ground)!

I have lost nothing and have been eating everything! What a piggy pie! (not been eating one of those...). Anyway I'm going to be good after Christmas - I NEED to lose weight, get a hair cut and just become much more healthy than I am at the moment...

Anybody reading this - have a fabulous Christmas and a FLAB-U-LESS new year! May 2010 be a good one for shedding pounds :)

Weigh in

Weighed myself today and I have lost zippo weight this week - this may sound strange but I don't think I ate enough last week so body went into famine mode! Oh well there's always this week - I'm upping my calorie intake to 1,400 instead of 1,200 (or less) as it was the past 2 weeks!

FOCUS ON:

Drinking more
Eating more (but no more than 1,400 Kcals)
Keep exercising

OK here's moving on into this coming week :)

Have a great week readers!

H two O

The benefits of drinking good old H2O:

1. Lubricates joints
2. Maximises metabolism
3. Flushes impurities away and reduces skin blemishes
4. Flushes toxins
5. Cools
6. Aids digestion and elimination

If you don't drink enough water:

1. Dehydration
2. Feel fake hunger
3. Weight loss slows down
4. Inhibits absorbtion of goodness in food

HEALTHY LIVING

Have at least 5 fruit or veg a day
Exercise at least 30 minutes a day 5 days a week
Aerobic exercise gets your heart pumping
Learn the signs of hunger rather than boredom
Tomorrow never comes so always start your regime by saying the day
Hold your stomach in as often as possible to improve posture
You hold the key to your success


Lose all those excuses
Introduce different coloured foods into your cooking
Vegetables are really good for you
Interesting activities keep your mind off food
Never beat yourself up if you make a mistake
Go for it! YOU CAN DO IT!

Looking Good...Feeling Good...Being Good

Looking good - try using skincare and moisurise your whole body - not just ya face!! Exfoliate (remove dead skin cells) at least twice a week - include your whole body in this!! I have set days - Sunday, Tuesday and Thursday - I do my face AND my body and I thoroughly moisturise afterwards

Feeling good - I always try and exercise at least 3 times a week (haha) I have to as I live on a hill and I ain't getting any younger Find an exercise you like to do - I like aerobics, toning and swimming - it doesn't have to be drudgery!!

Being good - OK lock away all those yummy scrummy biscuits and crisps - better still bin them or don't buy any at all!! Keep a check on the food you have in ya house and don't forget - 5 portions of fruit or veg a day to keep healthy!! Hmmmm maybe I need to practice what I preach!! Drink 2 litres of water too!! (I DEFINITELY need to practice what I preach in this area!!)

HAVE HEAPS OF FUN

100 good ideas to keep your diet on track

Take small steps today!

1. Walk to work.

2. Use skimmed milk instead of whole milk.

3. Do sit-ups in front of the TV.

4. Walk during your lunch hour.

5. Drink a glass of water before a meal.

6. Choose leaner cuts of red meat & poultry.

7. Eat only half your dessert – save the rest for tomorrow night!

8. Walk instead of driving whenever you can.

9. Take a family stroll after dinner.

10. Avoid food portions larger than your fist.

11. Choose olive margarine instead of butter.

12. Mow your lawn with a push mower.

13. Increase the fibre in your diet.

14. Aim for at least 5 servings of fruit and veg every day.

15. Walk the kids to school.

16. Get a dog and walk it.

17. Join an exercise group.

18. Change to diet fizzy drinks.

19. Replace Sunday drive with Sunday walk.

20. Garden!

21. Eat from a smaller plate to help control portion size.

22. Get off the bus a stop early and walk.

23. Don't eat late at night.

24. Skip seconds.

25. Work around the house.

26. Skip buffets and all-you-can-eat offers.

27. Grill, steam or bake instead of frying.

28. Cycle to the shops instead of driving.

30. Ask your doctor about taking a multi-vitamin.

31. Go for a half-hour walk instead of watching TV.

32. Use vegetable oils over solid fats.

33. More carrots, less cake!

34. Fetch the newspaper yourself.

35. Sit up straight at work.

36. Wash the car by hand.

37. Don't skip meals.

38. Swap potato crisps for celery sticks.

39. Run when running errands.

40. Pace the sidelines at sports games.

41. Take wheels off luggage.

42. Choose an activity that fits into your everyday life.

43. Use the car parking space furthest from your destination (when safe).

44. Ask a friend to exercise with you.

45. Make time in your day for physical activity.

46. Use an exercise video if the weather is bad.

47. Switch from white bread to wholegrain.

48. Keep to a regular eating routine.

49. If you find it difficult to exercise after work, exercise before work.

50. Take a walk or do desk exercises instead of a coffee break.

52. Avoid labour-saving devices.

53. Take small trips on foot to get your body moving.

54. Play active games with your kids for 30 minutes a day.

55. Dance!

56. Keep a pair of comfortable walking or running shoes in your car and office.

57. Make a Saturday morning walk a group habit.

58. Walk briskly around the shopping centre.

59. Choose activities you enjoy and you'll be more likely to stick with them.

60. Stretch before bed to give you more energy when you wake.

61. Take the long way to the water cooler.

62. Explore new physical activities.

63. Vary your activities, for interest and to broaden the range of benefits.

64. Think of yourself as a healthy person and healthy habits will become second nature.

65. Choose fruit or yoghurt for dessert.

66. Consume alcohol in moderation, if at all.

67. Take stairs instead of the escalator.

68. Conduct an inventory of your eating and activity patterns.

69. Share a main course with a friend.

70. Grill vegetables instead of roasting in oil.

71. Eat before grocery shopping.

72. Choose a checkout line without a chocolate display.

73. Make a grocery list before you shop.

74. Buy 100% fruit juices instead of fizzy or sugary drinks.

75. Swim with your kids.

76. Flavour foods with herbs, spices and other low-fat seasonings.

77. Remove skin from poultry before cooking to lower fat content.

78. Eat before you get too hungry.

79. Don't skip breakfast.

80. Stop eating when you are full.

81. Snack on fruit and vegetables, not crisps and chocolate.

82. Top your favourite cereal with apples or bananas.

83. Try brown rice or whole-wheat pasta.

84. Include several servings of whole grain food daily.

85. When eating out, choose a small or medium portion.

86. If main dishes are too big, choose an appetizer or a side dish instead.

87. Ask for salad dressing "on the side".

88. Don't take seconds.

89. Try your burger with just lettuce, tomato and onion – forget the bacon and cheese.

90. Try a green salad instead of fries.

91. Bake or grill fish.

92. Walk instead of sitting around.

93. Eat sweet foods in small amounts, if at all.

94. Take your dog on longer walks.

95. Drink lots of water.

96. Cut back on added fats or oils in cooking or spreads.

97. Stay active on holiday - walk the beach instead of sunbathing.

98. Walk to a co-worker's desk instead of emailing or calling them.

99. Carry your groceries instead of pushing a trolley.

100. Reward and acknowledge your efforts.